07/22/2022, 5:15am | The Bell Tower | Omaha, NE| 70F, 74% Humidity, Clear and Calm
“Strength not Strife”
# of PAX: 20
Q: KOA
0430am Smurph
KOA, Icy Hot, ICB
0445am Prerun
5K: Girl Dad, Cheap Seats, High Life, Double Dip, Simmons
05:15am
KOA welcomed the Pax to F3 – reminding them of the mission to Plant, Grow and Serve small workout groups for the invigoration of male community leadership. We had 1 FNG (Ryan McGrail), EH’d by Icy Hot.
KOA went on to cover the 5 core principles of F3.
1) Open to ALL men.
2) Always Free.
3) Always held outdoors
4) Lead in a rotating fashion
5) Ends with a Circle of Trust (COT).
KOA reminded PAX that he is not a professional.
5:15-5:17am Warm-O-Rama
PAX moseyed to the Football field. We performed 15 side straddle hops, 10 Windmills and 15 monkey humpers all in cadence. This concluded the Warm-O-Rama.
5:17-5:37am The Pre-Thang
PAX moseyed to the sideline and paired up. We completed a traditional 11’s with Burpees on the far side and Big boys on the near side. The difference is that PAX were asked to grab each others shoulders with one PAX member running forward and the other providing back pressure. PAX switch running in the opposite direction.
5:38-5:54am The Thang
PAX moseyed to the hill on the southeast side of the campus. We performed a modified version of Capoot in teams of 5. Each team performed merkins attempting to get to the specified number first. Once the first PAX member finished, the round was complete and PAX were asked to run the hill, across the field and back. The following rounds are specified below.
100 Merkins
Run the Hill and Field x 1
75 Merkins
Run the Hill and Field x 2
50 Merkins
Run the Hill and Field x 3
25 Merkins
Run the Hill and Field x 4
Omaha was called and PAX returned to the shovel flags.
5:55-5:56am Mary
PAX completed Sarpy Slammers Rancid style around the circle for a total of 20.
5:56am Announcements/Prayers/COT
PAX counted off 20 HIMs. We then went into Name-o-rama. The following member were present: Girl Dad, Flowers, Cheap Seats, Skittles, Levy, Stranglehold, Sparty, Dozer, Bunson, Korver, Double Dip, Simmons, Chop Sticks, Fed Ex, ICB, Crank Bait, High Life, Ryan McGrail (FNG Woods), Icy Hot, KOA.
Announcements/Prayer Requests:
- PAX reminded about shovel flag pass at The Pit (Gipper to Chernobyl) with coffee and Q source to follow Saturday
- Korver asked PAX to pray for his Sister and Law and their family going through some challenges with her recent pregnancy.
- Cheap Seats asked PAX to keep the family of an 18month old from St. Wenceslaus Parish in your prayers. Gus passed away unexpectedly with a choking episode.
COT
KOA told PAX that efficiency and not re-inventing the wheel is very important to him. Unfortunately there have been some challenges with this at work recently and KOA became frustrated with the situation and did not handle himself well. This led to retaliation by the other team members making the situation even more challenging. As KOA reflected on this, he came to the realization that he needed to find a way to create strength in the group rather than argue and make the situation worse. Ultimately he asked the PAX to find opportunities in their lives to find trigger points or stressors with family members, co-workers, and friends….and try to build up instead of break down with the hope of creating success in stead of strife.
KOA ended with a prayer.
Aye.